CrossFit Inventive – Gymnastics

Warm-up

Thoracic spine stretch

Couch stertch 60 E/S

(1 set) of:

Interval 1 – Kettlebell Ankle Pulse x 10 reps (right leg)

Interval 2 – Kettlebell Ankle Pulse x 10 reps (left leg)

Metcon (No Measure)

Pistols squat progressions:

Every 20 seconds, for 2 minutes (3 sets) of:

Interval 1 – Pistol Squat Balance x 10 seconds (right leg)

Interval 2 – Pistol Squat Balance x 10 seconds (left leg)

Metcon (No Measure)

(4 sets) of:

Pistol Squat Negative x 4 reps @ 40A1

*Focus should be on maintaining control through the parallel position until completion of the squat.

– – – – – – – –

Scale to bench

Metcon (No Measure)

Rope climb tech

5 mins on Rope Pinch to stand.

———–

Metcon (No Measure)

Every 30 seconds, for 2 minutes (4 sets) of:

Option 1 –

(4 sets) of:

Rope Pull-Ups (with feet on floor) x 6-8 reps

– – – – – – – –

Option 2 –

(2 sets) of:

Interval 1 – Rope Pinch to Stand x 4-6 reps (right hand on top)

Interval 2 – Rope Pinch to Stand x 4-6 reps (left hand on top)

– – – – – – – –

Followed by. . .

(4 sets) of:

Rope Climb with decent practice.